Simple Body Stretching Exercises for DSE Users 

Desk-based sedentary work (DSE) is a major risk factor for musculoskeletal disorders (MSDs). MSDs are injuries or disorders of the muscles, nerves, tendons, ligaments, and joints. They can be attributed to repetitive movements, poor posture, and prolonged sitting.

Stretching is a fantastic way to prevent MSDs and improve your overall health and well-being. It can help to: 

  • Increase flexibility 
  • Improve range of motion 
  • Reduce muscle tension 
  • Improve circulation 
  • Reduce stress 
  • Improve sleep 


If you work at a desk, it is so important to make time for stretching throughout the day. Even a few minutes of stretching can make a huge difference. 

Simple body stretching exercises you can do at your desk: 

Neck stretch 

  • Gently tilt your head to the right, bringing your right ear towards your right shoulder. 
  • Hold for a few seconds, then repeat on the other side. 
  • Also try rotating your head in a clockwise and counterclockwise direction. 


Shoulder stretch 

  • Raise your right arm overhead and bend it at the elbow so that your hand reaches behind your head. 
  • Use your left hand to gently pull your right elbow towards your left shoulder. 
  • Hold for a few seconds, then repeat on the other side. 
  • Also try reaching your right arm across your chest and gently pulling it towards your left shoulder. 


Chest stretch 

  • Bring your arms together in front of your chest and clasp your hands together. 
  • Gently pull your arms apart, stretching your chest muscles. 
  • Hold for a few seconds, then release. 


Back stretch 

  • Sit up straight in your chair and reach your arms overhead. 
  • Bend forward at the waist, keeping your back straight, and reach down towards your toes. 
  • Hold for a few seconds, then slowly rise back up. 


Hip stretch 

  • Sit in your chair with your legs extended in front of you. 
  • Cross your right leg over your left leg and place your right foot flat on the floor. 
  • Lean forward from your hips, keeping your back straight, and reach towards your left foot. 
  • Hold for a few seconds, then slowly rise back up. 
  • Repeat on the other side. 


Calf stretch 

  • Stand up and face towards a wall. 
  • Place your hands on the wall at about shoulder height. 
  • Lean forward, keeping your back straight, and feel the stretch in your calves. 
  • Hold for a few seconds, then slowly straighten back up. 


Quadriceps stretch 

  • Stand up and grab hold of a chair or other sturdy object with your right hand. 
  • Bend your left leg behind you and grab hold of your left foot with your left hand. 
  • Gently pull your heel towards your buttock, feeling the stretch in your left quadriceps muscle. 
  • Hold for a few seconds, then slowly straighten your leg. 
  • Repeat on the other side. 


Additional tips for stretching at your desk: 

  • Warm up before stretching by doing some light cardio or dynamic stretches. 
  • Hold each stretch for 30-60 seconds. 
  • Breathe deeply and relax your muscles throughout the stretch. 
  • Listen to your body and stop if you feel any pain. 
  • Stretch every day, even just for a few minutes. Every little helps. 


Stretching is a simple and effective way to improve your health and well-being. Make it a part of your daily routine and reap the benefits. 

The iProtectU health and safety software provides: 

  • An inspection and Audit App which allows for safety inspection of the workplace and associated report 
  • eLearning on a wide range of EHS topics 
  • Scheduling functionality for managers to send eLearning, risk assessments and documents out to all staff via the software with tracks completion and compliance 
  • Display Screen Equipment (DSE) assessment template  
  • Management system to document control the policy on DSE use 
  • Method Statement module for the creation of work activity working instructions 
  • Legal register that provides legislation guidance on DSE provision and use 
  • Incident investigation module that tracks incidents involving DSE both with an app and via desktop 
  • Hazard observation app where staff can report and record any concerns regarding their workstation and associated equipment to the organisation 
  • Asset management App ensuring assets are recorded in the software 




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